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•  1SS  MARY   FAIRBBOT11EU,  :    Women'g  Political   Clob 


What  to  Eat  and  Why 


Dora  C.  C.  L.  Roper,  D.O. 


1916 


Copyrighted    1916 
by 

DORA  C.  C.  L.  ROPER 
All  Right*  Krterv«d 


FOOD    FOR    THE    TRAVELER 


Man  is  composed  of  what  he  has  assimilated 
from  his  spiritual,  mental  and  physical  food 

INTRODUCTION 


These  pages  are  dedicated  to  those  who  are  seeking  light  on  the  question 
of  rational  living  and  to  all  who  are  suffering  from  the  effects  of  wrong  living. 
Thought  along  this  line  expresses  growth  and  progress,  and  with  it  comes 
knowledge.  Common  sense  and  judgment,  following  a  natural  instinct,  will 
go  a  long  way  toward  attaining  better  health.  But  those  who,  through  the 
constant  use  of  cooked,  or  highly  spiced  and  fermented  food,  have  lost  their 
natural  instincts  and  intuitions,  will  find  the  study  of  the  science  of  dietetical 
chemistry  of  inestimable  value  toward  a  better  understanding  of  natural  laws, 
and  be  enabled  to  make  the  selections  and  combinations  of  foods  more  suitable 
to  their  temperament. 

Before  the  question  as  to  meat  eating  and  vegetarianism  can  be  solved,  we 
must  consider  the  first  principle  of  nature,  which  is  the  law  of  self  preservation. 
Thereafter  we  may  be  able  to  think  and  strive  to  save  the  lives  of  animals,  now 
cruelly  sacrificed  largely  for  the  sense  gratification  of  man.  The  artificial 
preparation  of  food  is  a  fine  art,  and  no  doubt  has  helped  much  toward  the 
development  of  our  central  nervous  system. 

The  ordinary  mixed  diet  with  the  addition  of  meat  two  or  three  times  per 
week  is  the  safest  method  for  most  people  who  are  compelled  to  work  eight, 
ten,  or  twelve  hours  out  of  every  twenty-four  and  have  to  deprive  themselves 
of  the  proper  amount  of  fresh  air,  sunshine  and  physical  exercise,  which  brings 
all  the  muscles  and  organs  of  the  body  into  proper  action. 

Inharmony,  disease,  and  misfortune  are  largely  caused  by  living  a  life  con- 
trary to  the  laws  of  nature. 


FOOD    FOR    THE   TRAVELER 

The  fulfillment  of  high  ideals  must  be  accompanied  by  common  sense  and 
judgment,  so  it  becomes  an  evolution  instead  of  revolution.  The  evolving  of 
man  from  the  stage  of  a  jelly  fish  to  a  being  possessed  of  a  bony  framework 
in  an  upright  position  by  the  eating  of  animals  has  developed  a  higher  self. 
After  having  reached  this  stage  of  evolution  the  nature  of  some  people  has 
become  so  highly  sensitized  that  meat,  as  a  food,  becomes  repugnant  to  them. 
What  they  need  is  a  stepping  stone.  The  very  food  which  has  produced  this 
state  of  over  refinement  or  destruction  must  be  used  for  construction  and 
minimized  by  degrees. 

In  examining  the  claims  of  the  disciples  of  vegetarianism  it  is  well  to  con- 
sider those  nations  whose  constitution  and  customs  of  work  and  education 
resemble  our  own.  And  in  doing  so  we  find  that  while  nearly  all  European 
nations,  as  well  as  many  of  the  Orient  practice  moderation  in  meat  eating,  still 
they  are  for  the  most  part  only  "near  vegetarians,"  and  therefore  should  not 
be  used  as  examples  in  an  argument  for  vegetarianism. 

It  is  possible  for  normal  individuals  under  fairly  normal  conditions  of  life 
to  nourish  perfectly  their  bodies  on  a  vegetarian  diet,  provided  they  are  willing 
to  live  mainly  on  sun-kissed  foods  instead  of  on  a  mass  of  sloppily-cooked, 
devitalized,  starchy  vegetables,  and  soft  nitrogenous  foods  that  burden  the 
digestive  organs  and  produce  obesity  and  slow  consumption. 

I  hope  that  the  menus  on  the  following  pages  will  be  a  help  to  all  who 
seek  simplicity  from  a  standpoint  of  health  as  well  as  economy. 

Note:     For  preparation  of  foods,  consult  Scientific   Feeding. 


Some  people  think  that  we  become  like  the  food  we  eat.  This  is  true  when  the  vibra- 
tions of  what  we  eat  are  stronger  than  the  vibrations  in  our  bodies.  All  food  consumed  has 
a  vibration  of  its  own  and  unless  the  vital  force  within  can  change  the  rate  of  vibration 
of  the  food  eaten  and  tune  it  to  the  vibration  of  the  body  itself,  one  cannot  become  nour- 
ished, or  in  other  words  "he  becomes  like  the  food  he  eats."  There  is  but  one  force  or 
energy  in  the  body,  which  is  life  or  "spirit."  Under  normal  conditions  this  force  has  in 
itself  all  the  power  to  harmonize  with  the  vibrations  of  the  foods  taken  into  the  body. 
Provided  there  is  a  demand  for  food  in  the  form  of  true  hunger. 

Natural  diet,  deep  rythmic  breathing  with  corresponding  exercises  awaken  latent  talents 
within  us  and  rapid  mental  and  spiritual  unfoldment  takes  place.  Inharmony,  disease  and 
pain  are  caused  by  living  a  life  contrary  to  the  laws  of  God  and  Nature. 


FOOD  FOR  THE  TRAVELER 


HOW  TO  BECOME  A  VEGETARIAN. 

Adopting  a  vegetarian  diet  should  be  done  with  great  care,  and  not  in  a 
hurry,  especially  when  the  person  is  not  in  perfect  health. 

The  best  time  to  begin  is  the  Spring.  People  who  have  lived  on  excess- 
ive meat  should  cut  it  down  to  two  and  three  times  per  week,  substituting 
cured  meat  and  fish  part  of  the  time. 

It  may  take  months,  or  even  years  to  educate  the  cells  of  the  stomach  to 
act  upon  nuts,  legumes,  and  other  heavy  protein  foods,  so  as  to  be  properly 
nourished.  An  individual  with  great  adaptability  may  make  this  change  with- 
out much  discomfort,  but  many  people  who  desire  to  leave  off  meat,  do  so 
because  they  are  already  sick  from  wrong  eating.  If  they  feel  benefited  by 
the  change  for  a  while  it  is  generally  because  their  system  is  eliminating  the 
toxins  which  are  the  result  of  excessive  meat  eating.  After  this  has  taken 
place,  the  body  requires  food,  properly  combined  and  proportioned,  or  else 
nerve  starvation  and  obesity  are  the  result. 

To  those  who  for  various  reasons  desire  to  adopt  a  vegetarian  diet  I  would 
say,  do  not  substitute  bread  and  vegetables  for  meat.  Do  not  spend  your 
energy  making  new  and  complex  dishes  as  advocated  in  fashionable  vegetarian 
cook  books.  Compounds  containing  several  soft  proteins  such  as  beans,  nuts, 
eggs  and  cream,  besides  starches,  are  a  burden  to  the  liver  and  alimentary 
canal  and  lay  the  foundation  for  new  diseases. 

If  cooked  foods  are  required,  study  carefully  the  preparation  of  nutritious 
soups,  well  boiled  cereals,  salads,  and  add  as  many  raw  foods  as  possible. 

Exercise  more  in  the  open  air,  live  and  work  in  sunny  well  ventilated 
rooms,  retire  early  and  live  as  close  to  nature  as  you  can. 

I  hope  that  the  following  pages  may  serve  as  a  stepping  stone  for  all  who 
desire  to  eat  less  meat,  as  well  as  for  those  who  wish  to  become  vegetarians. 

In  adopting  a  raw  food  diet,  or  in  reducing  heat-giving  elements,  such  as  artificial  sugars 
and  hot  drinks,  it  is  important  to  apply  more  external  heat  to  the  body  for  a  while,  or  else 
have  the  morning  meal  served  in  a  sunny  room.  Plenty  of  outdoor  exercise  is  necessary  to 
properly  utilize  a  vegetarian  diet. 


FOOD    REQUIREMENTS. 

It  is  important  that  the  diet  should  contain  the  proper  amount  of  protein, 
starches  and  fats,  suitable  to  the  individual  needs.  Age,  weight,  height,  occupa- 
tion, season  and  climate  must  all  be  considered.  Numerous  and  careful  re- 
searches regarding  food  requirements  made  during  the  last  fifty  years  have 
led  to  the  realization  that  the  majority  of  civilized  men  and  women  consume 
from  two  to  three  times  the  amount  of  food  necessary. 


FOOD  FOR  THE  TRAVELER 

FOOD  FOR  THE  AGED. 

Many  people  at  the  ages  of  sixty  and  seventy  still  lead  an  active  life,  while 
others  retire  from  activity  at  forty-five  or  fifty.  Therefore,  the  food  should 
conform  to  the  persons'  mental  and  physical  requirements.  If  the  teeth  are 
poor  and  the  digestive  powers  weak,  the  food  should  be  light,  consisting  mainly 
of  well  cooked  cereals,  baked  potatoes,  rice,  cooked  greens,  a  small  amount  of 
meat,  raw  fruits  and  raw  greens  in  combination  with  fatty  foods,  as  salads,  milk 
and  buttermilk,  toasted  breads  and  soups. 

The  total  fuel  requirement  depends  upon  whether  the  individual  leads  a 
quiet  or  active  existence.  For  a  person  who  lives  mainly  indoors,  and  makes 
little  use  of  the  muscles  of  the  arms,  shoulders  and  trunk,  1000  to  1200  calories 
is  sufficient  for  twenty-four  hours.  If  more  food  is  eaten  than  the  body 
requires,  the  excess  will  manifest  itself  by  the  development  of  chronic  ailments 
and  obesity,  or  feeble-mindedness. 

The  morning  and  evening  meals  should  consist  of  fluid  and  semi-fluid 
foods,  or  of  toasted  breads  and  salads.  Meats,  eggs  (except  the  yolks),  cheese, 
beans,  peas  and  nuts  should  be  eaten  only  during  the  middle  of  the  day  in  small 
quantities.  One  can  cut  down  his  amount  of  food  greatly  by  thoroughly 
chewing  each  morsel.  The  demand  for  protein  at  this  period  is  small,  while 
the  amount  of  fat  should  be  increased. 


WHAT   SHALL   WE   DRINK   WITH   OUR   MEALS? 

This  question  is  often  asked.  It  depends  entirely  on  the  quality  and  com- 
bination of  food  which  is  eaten. 

A  diet  consisting  of  a  variety  of  solids  and  vegetables  with  excessive  fluids 
gives  the  stomach  nothing  to  do;  the  contents  pass  at  once  into  the  intestines. 
Such  mixtures  are  ingested  instead  of  being  digested;  they  cannot  be  fully 
utilized  because  stimulation  upon  the  drainage  of  the  body  is  lacking. 

If  dry  foods  are  eaten,  such  as  sandwiches,  rice,  macaroni,  potatoes  or  dry 
cereals,  without  the  addition  of  fruits,  vegetables  or  soups,  a  small  amount  of 
liquid  should  be  taken.  Such  simple  foods  do  not  form  a  perfect  meal,  there- 
fore milk  or  broths  are  preferable  to  water.  Water  is  best  taken  from  five  to 
fifteen  minutes  before  the  meal  or  from  one  to  two  hours  after  meals. 


Note:  These  pages  are  not  a  perfected  plan  of  right  eating  to  be  slavishly  followed.  Each 
man  is  a  law  unto  himself,  and  with  a  little  self-study  and  practical  application  this  book  may 
be  worth  iu  weight  in  gold  to  the  true  student  of  natural  laws. 


FOOD    FOR    THE   TRAVELER 


RIGHT   AND    WRONG    FOOD    MIXTURES. 


DO    NOT    MIX 

Fat  Pork  and  Cucumbers. 
Pork  and  Sweet  Fruits. 
Pork  and   Fancy  Fruits. 
Pork,  Corn,  Cucumbers. 
Meat  and  Fish  and  Legumes. 
Milk  and  Meat. 
Cooked  Vegetables  and  Nuts. 
Boiled  Eggs  and  Fresh  Pork. 
Bananas  and  Pork. 
Boiled  Eggs  and  Cheese. 
Cherries  and  Raw  Milk. 
Fancy  Fruits  and  Onions. 
Fancy  Fruits  and  Cucumbers. 
Nuts,  excess  of  Starchy  Foods. 
Potatoes,  Tomatoes  or  Acid  Fruits. 
Potatoes,  Fresh  Yeast  Bread. 
Potatoes  and  White  Bread. 
Potatoes,  Underground  Vegetables. 
Cooked  and  Raw  Greens. 
Cucumber,  Sago  and  Pork. 
Strawberries  and  Tomatoes. 
Strawberries  and  Beans. 
Bananas  and  Corn. 
Raw  Fruits,  Cooked  Vegetables. 
Milk  and  Cooked  Vegetables. 
Raw  Fruits  and  Cooked  Cereals. 
Cheese  (except  Cottage)  and  Nuts. 
Boiled   Eggs  and  Nuts. 
Boiled  Eggs  and  Canned  Corn. 
Boiled   Eggs  and  Bananas. 
Boiled  Eggs  and  Cheese. 
Bananas  and  Cucumbers. 
Skim-Milk  and  Fruit. 
Cheese  and  Bananas. 
Beans  and  Bananas. 


GOOD   COMBINATIONS 

Raw  Greens  and  Meat  or  Eggs. 

Boiled  Greens  and  Meat  or  Eggs. 

Meats  and  Acids. 

Eggs  and  Salted  Meats. 

Raw   Fruits  and  Raw  Cereals. 

Raw  Fruits,  Raw  Cereals  and  Nuts. 

Raw  Fruits,  Raw  Greens  and  Nuts. 

Raw  Cereals  and  Nuts. 

Raw  Cereals  and  Raw  Milk. 

Raw  Cereals,  Raw  Vegetables. 

Boiled  Cereals  and  Boiled  Milk. 

Boiled  Cereals  and  Boiled  Cream. 

Raw  Greens,   Eggs  and  Acid  Fruits. 

Boiled  Greens,  Eggs,  Acid  Fruits. 

Fats  and  Acids. 

Rye  and   Butter  and  Honey. 

Rye  and  Cream  and  Honey. 

Cream,  Sweet  or  Acid  Fruits. 

Eggs  or  Nuts,  Apples,  Green  Leaves. 

Popcorn,  Tomatoes  and  Lettuce. 

Cucumbers,  Milk,  Cereal  Food. 

Cheese,  Apples  and  Green  Leaves. 

Cheese  and  Rye  and  Apples. 

Eggs  and  Pickled  Vegetables. 

Eggs,  Acid  Fruits,  Leaf  Vegetables. 

Eggs  and  Greens  and  Rye. 

Nuts,  Apples,  Sweet  or  Acid  Fruits. 

Nuts,  Bananas,  Sweet  or  Acid  Fruits. 

Almonds,  Rice  and  Green  Leaves. 

Nuts,  Raisins  and  Green  Leaves. 

Boiled  Cereals  and  Raw  Nuts. 


The  harmony  and  inharmony  between  the  different  foods  as  mentioned  above  are  only 
stated  in  a  general  way.  Certain  combinations  are  absolutely  harmful  to  every  individual, 
others  are  either  harmful  to  certain  temperaments,  or,  to  mix  them  means  a  waste  in  the 
animal  economy  of  the  body. 


FOOD  FOR  THE  TRAVELER 

MENUS  FOR  BREAKFAST. 

People  who  feel  the  need  of  laxative  foods  during  the  spring  season  will 
find  here  a  number  of  suitable  breakfast  menus  to  choose  from: 

1.  Cooked  spinach  or  mustard  greens,  with  rye  or  biscuit. 

2.  Finely  mashed  boiled  beets  or  turnips  or  carrots  with  parsley  and  bacon. 

3.  Mushroom  salad,  lettuce,  French  dressing,  bread  and  butter. 

4.  Bacon  with  string  beans,  bread  and  butter,  stewed  prunes. 

5.  Lettuce  with  dressing,  baked  potatoes,  creamed  beef. 

6.  Celery  with  French  dressing,  fried  sweet  potatoes,  cranberry  sauce. 

7.  Corned  beef  hash  with  eggs  and  buttered  triscuits. 

8.  Lettuce  with  syrup  dressing  and  buckwheat  cakes. 

9.  Grated  carrots  with  lettuce,  unfired  bread  with  nut-cream. 

10.  Buttered  toast  with  apple  or  apricot  sauce,  cheese. 

11.  Cooked  cereals  with  hot  cream  and  dried  sweet  fruits. 

12.  Baked  apples  with  cream,  toast  and  cream  cheese. 

13.  Rice  with  prunes,  bacon,  black  crusts. 

14.  Cooked  cereal  with  hot  cream  or  butter,  cucumbers  cut  in  halves. 

15.  Sliced  bananas  and  grapefruit  with  nut  or  mayonnaise  dressing. 

16.  Cabbage  salad,  hard  boiled  eggs,  bread  and  butter. 

17.  Strained  canned  tomato  juice  and  bananas  with  lettuce. 

18.  Fish  cakes,  steamed  potatoes,  parsley  and  butter,  black  crusts. 

19.  Baked  or  plain  boiled  cauliflower  with  chipped  beef. 

20.  Boiled  cauliflower  with  tomato  sauce,  bread,  butter  and  cheese. 

21.  Tomato  puree  with  fried  parsnips,  black  toast  with  butter. 

22.  Radishes,  green  onions,  whole  wheat  bread  and  butter. 

23.  Asparagus  salad  with  ham  hash,  bread  and  butter. 

24.  Salted  mackerel  with  creamed  potatoes,  milk. 

25.  Pineapple  with  grapefruit,  fish,  apple  salad,  lettuce. 

26.  Cherries  with  water  eggnog,  triscuit  with  chipped  beef. 

27.  Cherries  with  pineapple,  cream  cheese,  egg  food  or  fish. 

28.  Bananas  with  tomato,  cranberry  or  rhubarb  compote. 

29.  Apple  or  apricot  sauce  with  Imperial  Sticks  or  fruit  toast. 

People  who  have  difficulty  in  digesting  eergs  will  find  it  more  agreeable  to  eat  the  yolks 
and  whites  at  different  times  of  the  day;  the  former  prepared  in  salad  dressing  or  boiled 
custards;  the  latter  in  the  form  of  baked  eggs  with  lemon  and  green  vegetables. 

Learn  by  experience  to  select  the  kinds  of  food  which  yield  nourishment  and  avoid  those 
which  disagree. 


MENUS  FOR  DINNER. 

1.  Apple  salad,  lettuce,  broiled  steak,  shredded  wheat  with  butter. 

2.  Cream  of  pea  soup,  beef  or  roast  pork,  potatoes,  stewed  prunes. 

3.  Broiled  chops,  young  peas,  creamed  potatoes,  oranges. 

4.  Tomato  salad,  lettuce,  veal  with  mushrooms  and  rice. 

5.  Cream  of  tomato  soup,  veal  chops  with  peas,  stewed  prunes. 

6.  Sweet  potatoes  with  roast  beef,  tomato  puree,  celery,  nuts. 

7.  Lettuce  salad,  mashed  carrots,  baked  beans  with  lemon,  bacon. 

8.  Beefsteak  with  eggs  and  potatoes,  celery,  prunes. 

9.  Pea  soup  with  crackers,  fish  with  apple  salad,  celery. 

10.  Sour  roast  with  potato  dumplings,  lettuce  salad,  prunes. 

11.  Broth  with  egg,  apple  salad  and  lettuce,  pork  chops. 

12.  Pea  soup  with  toast,  fish  with  apple  rice,  coffee  and  crusts. 

13.  Game  or  pork  with  sauerkraut  and  potato  dumplings. 

14.  Tongue  with  mushroom  sauce  and  potatoes,  crusts  and  coffee. 

15.  Boiled  beef  with  string  beans,  potatoes  with  white  sauce. 

16.  Baked  oatmeal  with  cranberry  sauce  and  celery,  nuts. 

17.  Fish  with  potato  salad  and  lettuce,  grapes  or  pie. 

18.  Roast  mutton  with  peas  and  baked  potatoes,  celery. 

19.  Bean  soup  with  raw  carrots,  bread  and  butter. 

20.  Barley  soup  with  crackers,  Swiss  cheese  and  apple  salad. 

21.  Lettuce  salad  with  omelet,  stewed  prunes  or  cranberries. 

22.  Tomato  and  lettuce  salad  with  pork  tenderloin,  oranges. 

23.  Mashed  carrots  or  beets  with  fat  or  lean  meat,  green  grapes. 

24.  Pea  soup  with  fried  bread,  calves'  liver  with  apple  salad. 

25.  Lentil  soup,  fried  bread,  codfish  balls  with  apple  sauce. 

26.  Roast  beef,  greens,  apples  or  potatoes,  gelatine. 

27.  Chicken  soup,  asparagus  or  peas,  potatoes,  meat. 

28.  Spinach  or  lettuce,  macaroni,  cheese,  pea  or  tomato  puree. 

29.  Tomato  soup  or  salad,  baked  beans,  lettuce,  prunes. 

Drink  sufficient  pure  natural  water  between  your  meals.  There  is  danger  in  over- 
drinking as  well  as  in  under-drinking. 

All  who  are  in  the  habit  of  eating  more  than  their  systems  require  and  especially  those 
who  indulge  in  large  amounts  of  bread  at  dinner,  would  do  well  to  begin  their  meal  with  a 
soup.  Legume  and  cream  soups  will  furnish  a  satisfactory  meal  by  themselves.  Take  toast  or 
sun-dried  bread  at  the  end  of  the  meal,  with  black  coffee  or  postum. 


FOOD    FOR    THE    TRAVELER 

LIGHT  LUNCHES  FOR  CHILDREN,  STUDENTS  AT  COLLEGE  AND 
PEOPLE  WHO   HAVE  TO  TOIL   INDOORS. 

1.  Corn  and  tomato  soup  with  crusts  or  raw  greens. 

2.  Cream  of  tomato  soup  with  zwieback  or  raw  greens. 

3.  Green  pea  soup  with  zwieback  and  celery,  pie  or  pudding. 

4.  Broth  with  egg,  sandwiches  with  bologna  or  cold  meat. 

5.  Buttermilk  with  graham  toast,  stewed  prunes  with  cream. 

6.  Fresh  milk  with  tomato  toast,  stewed  prunes  with  cream. 

7.  Fruit  gruel  with  white  of  eggs,  and  buttered  toast. 

8.  Strained  tomato  juice  with  whole  wheat  toast  and  butter,  celery. 

9.  Orange  juice,  cooked  leaf  vegetable  with  fried  bacon  and  eggs,  toast. 

10.  Pineapple  salad  with  whipped  cream  and  toast  or  triscuit. 

11.  Apple  or  banana  salad,  lettuce,  orange  juice,  nuts. 

12.  Potato  salad  with  lettuce  and  soft  boiled  eggs,  ham  or  bacon. 

13.  Strawberries  or  raspberries  with  rich  milk  and  zwieback. 

14.  Cherries  and  egg  food,  fish  or  nut  foods,  lettuce. 

15.  Cream  cheese  with  apples  and  sandwiches,  lettuce  salad. 

16.  Fig  or  date  butter  with  ryenuts  and  rich  fresh  milk. 

17.  Raw  huckleberries  (%  cupful)  with  bread  and  butter  or  zwieback. 

18.  Lettuce,  bananas,  one  glass  of  cranberry  or  tomato  juice. 

19.  Apple  salad  with  lettuce  and  almond  cream  or  almonds. 

20.  Apples,  raisins,  six  to  twelve  nuts,  lettuce,  celery. 

21.  Gelatine  of  fruit,  or  bread  and  bran  with  cream  and  toast. 

22.  Clam  broth  or  cream  soup  with  toast  and  raw  celery. 

23.  Muskmelon  with  lemon  and  berries  or  cherries. 

24.  Baked  apples  in  gelatine  with  fish  salad,  lettuce. 

25.  Ambrosia  or  apple  sauce  with  whites  of  eggs  and  toast,  malted  milk. 


MENUS    FOR   SUPPER. 

1.  Rice  with  milk,  black  toast  with  fig  butter  or  honey. 

2.  Pea  broth,  tripe  with  tomato  sauce  and  toast  with  butter. 

3.  Melon,  berries,  codfish  cakes  with  bread  and  butter. 

4.  Cream  of  corn  soup,  tomato  toast  with  milk. 

5.  Rice  flour  with  hot  cream  or  milk,  toast  with  eggs. 

6.  Milk  rice,  soda  crackers  or  toast  or  cake,  coffee. 

7.  Apple  salad,  puffed  wheat  with  butter  and  fried  bacon. 

8.  Broth  with  egg,  cracker,  sprouts,  lamb,  toast,  butter,  oranges. 

9.  Apple  and  celery  salad,  fruit  cake  with  coffee  or  milk. 

10.  Raspberries  or  strawberries,  shredded  wheat  or  cake,  rich  milk. 

11.  Tomato  or  blackberry  toast,  one  or  two  glasses  of  rich  milk. 

12.  Fruit  gelatine  with  cream,  sandwiches  or  cake,  coffee  or  milk. 

13.  Sterilized  blackberry  juice  with  zwieback,  omelet,  fruit  sauce. 

14.  Clabber  milk  with  cream  and  dry  toast,  nuts  if  desired. 

15.  Lemon  pie  with  fresh  milk,  or  sand  tart  with  fruit  salad. 

16.  Raw  huckleberries  and  zwieback  with  sweet  butter,  nuts. 

For  those  who  require  a  liberal  nmount  of  food,  add  cream  cheese,  cottage  cheese,  Swiss 
cheese,  fish,  lamb  chops,  meat  cakes,  eggs,  egg-toast,  legume  soups,  etc.  Apples,  tomatoes  and 
prunes  combine  well  with  many  of  the  above-mentioned  foods. 


FOOD    FOR    THE   TRAVELER 

MENUS    FOR    DINNER    (WITHOUT    MEAT). 

1.  Asparagus  or  celery  root  salad  with  lettuce,  pea  loaf. 

2.  Young  peas,  mashed  potatoes,  fried  egg-plant. 

3.  Mushroom  salad  with  lettuce,  Imperial  Sticks,  rice,  nuts. 

4.  Legume  cheese  or  croquettes,  carrot  puree,  celery,  olives. 

5.  Radishes,  water  cress  salad,  stuffed  peppers  and  tomato  puree. 

6.  Apple  pie  or  black  bread,  grated  Swiss  cheese,  grapes  or  oranges. 

7.  Spinach,  eggs  or  omelet  with  tomato  puree,  olives. 

8.  Raw  soaked  oats  or  wheat  with  dried  soaked  fruit  and  cream,  nuts. 

9.  Tomato  cream  soup  or  tomato  salad,  eggs,  shredded  wheat. 

10.  Vegetable  pudding  or  legume  roast,  string  beans,  carrots. 

11.  Polenta  with  apricot  or  cranberry  sauce  and  cheese. 

12.  Boiled  wheat  with  butter  or  hot  cream  and  fruit,  nuts. 

13.  Baked  rolled  oats  with  cranberry  sauce,  celery,  nuts. 

14.  String  beans,  lima  beans  or  cow  beans  with  green   salad. 

15.  Asparagus  salad,  pea  cheese  with  tomato  sauce,  prunes. 

16.  Cherry  soup,  German  pancakes  with  lettuce  and  syrup  dressing. 

17.  Blackberry  soup,  cereal  or  bread  omelet,  lettuce,  honey  dressing. 

18.  Milk  soup  with  sago,  German  pancakes,  gooseberry  compote. 

19.  Cabbage,  salad  or  stewed,  steamed  or  plain  bread  pudding. 

20.  Bread  soup  with  apples,  rice  pudding  with  dried  fruit. 

21.  Bran  or  bread  soup,  apple  salad  with  grated  cheese,  lettuce. 

22.  Milk  or  huckleberry  soup,  unleavened  apple  pancakes. 

23.  Clabber  milk  with  cream  and  grapenuts  or  stale  bread,  nuts. 

24.  Corn  bread  with  apple  salad  and  lettuce,  nuts. 

25.  Plain  milk  rice  with  currants,  nuts  or  cheese. 

26.  Bread  dumplings  with  stewed  prunes  or  pears,  celery,  nuts. 

27.  Buttermilk  soup  with  dried  fruit,  nuts  or  eggs. 

28.  Peas  with  mashed  carrots  and  lettuce  salad. 

29.  Rice  and  tomato  soup,  cabbage,  plum  pudding. 


For  people  of  a  bilious  temperament  eggs  should  not  be  mixed  with  milk  or  sweet  foods 
at  the  same  meal.  Tomatoes,  tart  apples  or  green  leaves,  raw  or  cooked,  are  anti-bilious  foods. 

If  certain  foods  do  not  agree,  or  produce  indigestion,  study  their  combination  and  prepara- 
tion carefully,  also  the  proportion  and  time  of  the  day  when  most  suitable.  If  this  does  not 
prove  satisfactory  leave  them  alone. 


FOOD  FOR  THE  TRAVELER 


MENUS  SUITABLE  FOR  ANY  MEAL.  (WITHOUT  MEAT) 

1.  Cereal  salad  of  rye  with  bananas  or  carrots,  milk,  green  leaves. 

2.  Raw  or  cooked  lima  beans  with  tomatoes  or  carrots,  leaf  salad. 

3.  Apple  and  lettuce  salad,  fruit  cake  or  fruit  pie,  Swiss  cheese. 

4.  Plain  cake,  gelatine,  cream  or  green  salad,  milk  or  lemonade. 

5.  Bananas  with  strained  tomato  juice  and  raw  green  peas. 

6.  Plum  salad,  lettuce,  mayonnaise  dressing,  walnuts. 

7.  Strawberries,  lettuce  and  oil  or  mayonnaise  dressing,  almonds. 

8.  Apple  or  tomato  salad,  cheese  and  raw  bread. 

9.  Clabber  milk,  triscuits  or  zwieback,  dried  fruits,  nuts. 

10.  Raw  blackberries  or  lemonade,  zwieback,  or  raw  bread. 

11.  Raspberries  or  strawberries,  rich  milk,  raw  bread  or  nuts. 

12.  Banana  salad,  lettuce,  cherries  or  sweet  fruits,  almonds. 

13.  Fruit  pie  or  fruit  toast,  a  glass  of  milk,  pecans. 

14.  Green  grapes,  black  bread,  Swiss  or  cream  cheese. 

15.  Cereal  or  fruit  salad  and  lettuce,  nuts. 

16.  Fruit  butter  with  cream  or  toast  and  almonds. 

17.  Cherries  with  eggs  or  omelet  or  corn  bread. 

18.  Melon  with  lemon,  banana  salad,  pecans  or  almonds. 

19.  Bean  salad  with  lettuce  and  raw  carrots. 

20.  Potato  or  carrot  salad,  lettuce,  walnuts. 

21.  Fruit  soup  (warm  or  cold)  eggs  or  nuts. 

22.  Pear  salad  with  cranberries  and  celery,  raw  bread. 

23.  Buttermilk  or  sweet  milk  with  toast  or  raw  bread. 

24.  Raw  rolled  oats,  plain  or  with  fruit  and  cream. 

25.  Mixed  rylax  and  wheat  with  cream  and  fruit. 

26.  Cabbage  salad  with  hard  boiled  eggs,  bread  and  butter. 

27.  Peach  or  apricot  salad,  wheat  or  rye  and  nuts. 

28.  Soaked  whole  wheat  with  cream,  prunes  or  dates. 

29.  Raw  corn  or  bananas  and  strained  tomato  juice. 

30.  Cooked  pea  or  string  bean  salad  and  raw  carrots. 

31.  Baked  apples  with  cream,  toast  with  cheese. 

32.  Carrot  or  tomato  salad,  olives,  lettuce,  legumes  any  style. 

33.  Sweet  potatoes,  baked  or  boiled,  buttermilk. 

34.  Raw  huckleberries,  zwieback  or  raw  wheat,  butter,  cream,  nuts. 

35.  Green  pea  soup,  celery,  bananas  or  sweet  potatoes,_cranberries. 

36.  Bananas  with  berries  and  lettuce. 

Laxative  foods:  Fruit  juices,  plums,  tomatoes,  apples,  penrs,  grapes,  figs,  fruit-soups, 
fruit-gruels,  raisins,  gelatines,  corn,  oats,  spinach,  oranges,  carrots,  parsnips,  bran,  oil,  butter, 
cream,  olives,  yolks  of  eggs,  pecans,  wajnuts,  Brazil  nuts,  cucumbers,  onions,  greens,  butter 
sauces. 

Constipating  Poods :  Skim-milk,  liquid  foods,  fine  flour  bread,  potatoes,  tapioca,  white  of 
eggs,  gluten,  mush,  cheese  made  from  skim-milk. 


FOOD    FOR    THE    TRAVELER 


DIET  AND   HYGIENE   FOR   BRAIN   WORKERS. 

Proper  growth  and  activity  of  the  brain  and  nervous  system  are  prompted 
by  a  healthy  flow  of  blood.  Pure  air  and  sufficient  food  properly  combined 
and  proportioned  are  essential.  Choose  more  of  the  lighter  forms  of  protein 
and  starchy  foods,  as  fish,  eggs,  almonds,  green  peas,  bacon,  a  moderate  amount 
of  lamb  and  beef,  rice,  sago,  wheat,  and  vegetable  gelatines.  Foods  rich  in 
minerals  are  celery,  apples,  tomatoes,  greens,  oranges,  and  practically  all  the 
fresh  fruits  and  vegetables,  especially  the  small  berries.  Melons  and  starchy 
vegetables  in  large  quantities  are  suitable  for  muscular  workers.  Use  as  little 
as  possible  of  so-called  pure  chemical  substances,  such  as  refined  sugar  and 
flour. 

Avoid  poisonous  beverages,  tobacco  and  all  forms  of  drugs.  Sleep  at  least 
nine  hours  in  a  well  ventilated  room,  facing  east  or  south.  Avoid  constipation. 
Combine  mental  work  with  moderate  amounts  of  useful  and  enjoyable  exercise 
and  physical  work.  Protect  the  eyes  from  strong  artificial  light.  Keep  the 
feet  warm.  Relax  before  and  after  meals.  A  certain  amount  of  manual  labor 
is  absolutely  necessary  for  the  brain-worker.  It  favors  deep  breathing  and 
creates  a  demand  for  more  air  and  water,  and  thus  improves  digestion,  oxida- 
tion and  nutrition.  The  body  poisons  are  carried  off  quicker  and  nervous 
headaches  and  despondency  are  avoided.  Short  walks  out  of  doors  before 
retiring  are  very  beneficial  for  people  who  suffer  with  cold  hands  and  feet. 

Dress  by  an  open  fire  or  in  a  sunny  room.  A  chill  before  breakfast  produces  indigestion 
and  a  desire  for  unnecessary  hot  foods.  Never  sleep  by  night  lamps  or  any  other  artificial 
light.  They  are  injurious  to  the  eyes  and  absorb  oxygen. 

Avoid  fresh  breads,  inferior  cakes  and  pastry.  Do  not  eat  unless  you  are  hungry.  Do 
not  over-indulge  in  athletic  or  any  other  kind  of  exercise.  Remember  that  natural  feeding, 
pure  air  and  sufficient  s.leep  call  for  natural  breathing  and  natural  exercise.  Unnatural  feeding 
and  late  hours  create  disease  or  nervousness. 


"THE    IMMIGRANT." 

All  who  leave  the  land  of  their  birth  should  make  themselves  acquainted 
with  the  art  of  living  and  the  peculiarities  of  the  new  country  in  which  they 
intend  to  live. 

To  depart  entirely  from  their  old  customs  and  habits  is  as  dangerous  as 
to  neglect  the  study  of  the  new  environment  or  the  failure  to  adopt  necessary 
changes. 

In  some  portions  of  the  United  States  the  climatic  conditions  are  very 
changeable;  we  have  extreme  heat  and  cold,  an  excess  of  rain  with  wind  storms 
and  dryness  alternating  within  a  short  time.  West  of  the  Rocky  Mountains 
we  have  a  mild  sea  air.  In  the  Southern  States  and  near  the  Pacific  Coast 
we  have  low  districts  where  malaria  and  catarrhal  conditions  are  easily 
acquired. 

Tropical  fruits  and  vegetables  which  are  looked  upon  as  luxuries  in  North- 
ern Europe  are  necessary  articles  of  food  in  the  country  where  they  grow, 
therefore  the  stranger  should  make  himself  acquainted  with  such  foods,  and  by 
degrees  learn  to  eat  them. 


FOOD    FOR    THE    TRAVELER 

TRAINING  CHILDREN   IN   CORRECT   HABITS   OF   EATING. 

A  child  should  have  his  face  and  hands  washed  before  and  after  each 
meal.  He  should  not  be  allowed  to  carry  foodstuffs  and  candy  about  the 
house,  or  touch  carpets  and  furniture  with  sticky  and  greasy  fingers.  If  he 
requires  food  between  meals,  give  him  four  or  five  meals  per  day,  but  have 
him  eat  his  food  in  the  proper  place. 

The  breeding  of  flies,  mosquitoes  and  other  disease  carriers  is  greatly 
favored  by  allowing  children  to  eat  at  any  and  all  times  without  napkins,  or 
special  preservation  of  their  dress,  or  without  cleaning  their  hands  before 
and  after  eating,  or  before  and  after  playing  with  animals  and  pets. 

The  American  child  is  given  too  much  consideration  at  the  table.  There 
is  a  great  difference  between  the  saying  "I  don't  like  a  certain  food"  and 
"I  don't  want  it,"  because  there  are  things  which  taste  better. 

To  leave  one's  plate  half  full  of  foodstuffs  and  ask  for,  or  acccept,  other 
food  is  customary,  but  before  the  law  of  our  Creator  it  is  unclean  and  dis- 
respectful, wasteful  and  dangerous. 

The  physiological  laws  of  our  bodies  are  based  on  very  economical  plans: 
nature  utilizes  everything  and  wastes  nothing.  Cooked  foodstuffs,  whether 
they  are  wasted  within  our  bodies  by  over-indulgence,  or  in  the  garbage  can, 
create  decomposition  and  germs. 

MENUS  FOR  DINNER  FOR  YOUNG  CHILDREN. 

1.  One-half  orange,  one  ounce  boiled  fish,  one-half  of  an  apple,  toast. 

2.  One-half  of  an  apple,  one  or  two  eggs,  one  to  t\vo  tablespoons  raw  rylax. 

3.  Cereal  salad  with  carrots  and  fish. 

4.  Legume  soup,  butter  and  bread,  raw  carrots. 

5.  Well  boiled  macaroni,  two  tablespoons  of  cold   grated  cheese. 

6.  Light  rice  with  cold  grated  Swiss  cheese. 

7.  Cereal  salad  with  apple  and  eggs. 

8.  Lettuce,  baked  potatoes,  beachnut  bacon  and  one  egg. 

9.  Mashed   carrots,   two   tablespoons   of   young   peas,   bacon. 

10.  String  beans  with  stale  bread  and  butter,  bacon  and  egg. 

11.  Finely  chopped  spinach,  bacon,  egg,  stale  bread,  butter. 

12.  Three  to  five  cherries,  light  omelet,  lettuce. 

13.  Cereal  salad  with  apples,  two  to  three  tablespoons  of  cottage  cheese. 

14.  Baked  oats  with  prunes  or  cranberry  sauce  and  bacon. 

15.  Whole  wheat  with  sterilized  cream  and  celery. 

16.  Peach  and  cereal  salad,  beachnut  bacon  and  one  egg. 

17.  Baked  potato  greens,  meat,  egg  or  fish. 

18.  Legume  puree  or  soup,  carrots,  bacon. 

Legumes  are  a  very  important  food  for  young  children,  and  their  use 
should  begin  during  the  second  year.  They  are  easily  digested  if  prepared 
in  the  form  of  soups  and  purees,  and  combined  as  directed  in  the  different 
menus.  They  should  not  be  given  at  night. 

Mothers  of  girls  should  think  it  more  important  to  furnish  healthful  exercise,  wholesome 
food  and  restful  sleep  during  the  years  of  budding  womanhood,  than  to  worry  about  lessons 
in  music  and  art,  or  a  business  education.  All  these  can  be  taken  up  with  much  greater  benefit 
after  maturity.  Arrested  development  of  the  organs  of  reproduction  will  lay  the  foundation 
for  many  years  of  unhappiness  and  suffering. 

Many  parents,  are  impressed  with  the  idea  that  their  children  require  a  large  amount  of 
sweets,  in  order  to  make  them  grow.  We  cannot  force  nature  without  paying  the  penalty.  At 
maturity,  we  reap  what  has  been  sown  for  us,  or  what  we  have  sown  for  ourselves. 


FOOD    FOR    THE   TRAVELER 
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EXTRACTS   FROM   REVIEWS   AND   LETTERS 


DR.  DORA  C.  C.  L.  ROPER 
DIETETIC  EXPERT 

NERVOUS   AND    MENTAL    DISEASES 
OBESITY  A  SPECIALTY 

Dietetic  Instructions  by  Mail          Accommodations  for  Patients 

For  terms,  state  case  and  enclose  addressed  stamped  envelope. 

R.  F.  D.  1,  Box  188,  Oakland,  Cal. 

Courses  in  Dietetic  Chemistry  given  to  nurses;  in  classes  and  by 
correspondence. 


